Each trail run is an adventure. The best approach is to be prepared for almost anything. If you are entering a race or are running on a trail that is used in a race, do a computer search for the runner reviews of the race course by past participants. These can be very honest and identify the major challenges. Read over chapter 10 on equipment and always bring a cell phone unless there is no reception in the trail area.
Take a tour of the course: Whether you run the course at one time or in segments, it really helps to hike or run the course in advance. You’ll get to know what the terrain is like, when to expect the hills, how steep they are, what are the obstacles, and hopefully how to keep from getting lost. During very long trail runs, it is wonderful to be able to recognize the last few miles of the course, landmarks, and correct trails.
Make your own map of the course: You can use an existing map or make your own. Make notes about the hills and how difficult the course is. Highlight the uneven surface areas. Mark the location of water hazards, creeks, and natural drainage areas in case of rain or runoff. Note the downhills and if the surface is unstable due to sand, rocks, or water on a rock face.
Designate the trail intersections: The first time you run on a trail (and every time for those who tend to get lost), spend a few minutes to understand which path to take. Make notes about how to tell you are going the right way by noting landmarks after trail intersections to verify that you are on the right path. Carry some bright flagging tape or some other marking agent to chart your way back if you need to do so.
Uphills: A high percentage of trail runners walk all or most of the uphill segments. This saves resources, especially early in the race.
Downhills: Most of the trail runners I’ve coached have had more trouble running downhill than up. Unstable surface poses the greatest danger due to falls at unusual angles. Top priority is to maintain secure footing even if you have to walk part or all of the downhill. Once you feel that the surface is secure you can adapt the downhill running technique provided next so that it works for you.
Pacing: It’s always better to be conservative and run slower in the beginning, with more walking. GPS and accelerometer devices will help you track the distance. It also helps to have a separate stop watch to track your running time.
Water placement: Some courses allow you to stash water in advance. If this is not possible, carry water with you in a Fitletic belt, camelback, or equipment of your choice. Suggested intake is two to four ounces every two miles.
Support: Some races allow for runners to have a support team to bring water, help with directions, and provide back-up flashlights and batteries, etc. Some races allow you to drop off special foods the day before, which will be taken to the aid stations on the course.
Weather options: Be sure to read chapter 8 on clothing and pay particular attention to the clothing thermometer table. Visit a weather site, such as weather.com, before you start the run and line up the clothing you might need.
The last few miles: If you can only preview one section of the course, make it the last three to five miles. Schedule your travel so you arrive an extra day or two early and hike the final segment. Make notes to yourself as to when you could start picking up the pace if you feel good. Since your legs will be fatigued and not as stable, identify sections of the trail that could be hazardous. Many of the runners I’ve trained have missed key turns at the end of the race due to mental fatigue.
